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Register with mail or Register with Facebook Register with GoogleType | Title | Time | Distance | Duration | Pace | Elev. | avg. HR | max. HR | VO2max | VO2max | VO2max (file) | Power | TRIMP | Energy | Cadence | Stride length | Windchill | Equipment | |||||
01.01 Tue | TDL | New year's run | 10:32 | 5,20 km | 23:11 | 4:28/km | 21 m | 87 % | 94 % | 49,61 | 51,77 | 62 | 324 kcal | 186 spm | 1,21 m | 2 °C | New Balance 1400 v6 | ||||||
02.01 Wed | |||||||||||||||||||||||
03.01 Thu | |||||||||||||||||||||||
04.01 Fri | |||||||||||||||||||||||
05.01 Sat | DL | 08:59 | 13,03 km | 1:01:52 | 4:45/km | 28 m | 89 % | 94 % | 44,52 | 51,82 | 175 | 880 kcal | 182 spm | 1,16 m | 2 °C | New Balance 1400 v6 | |||||||
06.01 Sun | DL | Laufgruppe SC DJK | 07:47 | 14,40 km | 1:18:31 | 5:27/km | 38 m | 72 % | 85 % | 51,30 | 53,15 | 104 | 788 kcal | 174 spm | 1,05 m | 3 °C | New Balance 1500 v3 | ||||||
07.01 Mon | DL | lunch break | 12:13 | 10,45 km | 49:06 | 4:42/km | 11 m | 84 % | 94 % | 49,03 | 53,59 | 116 | 680 kcal | 180 spm | 1,18 m | 2 °C | Saucony Fastwitch 8 | ||||||
08.01 Tue | |||||||||||||||||||||||
09.01 Wed | DL | lunch break | 12:11 | 10,57 km | 51:56 | 4:55/km | 16 m | 76 % | 97 % | 54,01 | 54,81 | 86 | 637 kcal | 176 spm | 1,16 m | -2 °C | New Balance 1400 v6 | ||||||
10.01 Thu | |||||||||||||||||||||||
11.01 Fri | |||||||||||||||||||||||
12.01 Sat | TDL | 08:27 | 10,01 km | 43:53 | 4:23/km | 32 m | 90 % | 95 % | 48,24 | 54,20 | 132 | 732 kcal | 190 spm | 1,20 m | 1 °C | New Balance 1500 v3 | |||||||
WA | Cool down | 09:14 | 1,01 km | 5:23 | 5:20/km | 5 m | 85 % | 87 % | 42,03 | 53,93 | 12 | 82 kcal | 176 spm | 1,07 m | 1 °C | New Balance 1500 v3 | |||||||
13.01 Sun | DL | Laufgruppe SC DJK | 07:47 | 19,32 km | 1:44:20 | 5:24/km | 61 m | 71 % | 78 % | 52,44 | 55,10 | 142 | 1 054 kcal | 176 spm | 1,05 m | 3 °C | New Balance 1400 v6 | ||||||
14.01 Mon | |||||||||||||||||||||||
15.01 Tue | TDL | lunch break | 12:10 | 8,15 km | 34:39 | 4:15/km | 12 m | 89 % | 95 % | 50,98 | 55,24 | 101 | 537 kcal | 192 spm | 1,23 m | -1 °C | Saucony Fastwitch 8 | ||||||
16.01 Wed | Langhantel Power-... | 17:00 | 1:00:00 | 53 % | 78 % | 55,24 | 30 | 450 kcal | 51 rpm | ||||||||||||||
Blackroll®Moves | 18:15 | 1:00:00 | 56 % | 88 % | 55,24 | 42 | 280 kcal | 53 rpm | |||||||||||||||
17.01 Thu | |||||||||||||||||||||||
18.01 Fri | |||||||||||||||||||||||
19.01 Sat | |||||||||||||||||||||||
20.01 Sun | DL | Laufgruppe SC DJK | 07:47 | 16,50 km | 1:27:49 | 5:19/km | 44 m | 76 % | 87 % | 48,55 | 54,71 | 151 | 1 108 kcal | 178 spm | 1,06 m | -15 °C | New Balance 1400 v6 | ||||||
21.01 Mon | |||||||||||||||||||||||
22.01 Tue | DL | lunch break | 12:11 | 10,41 km | 53:17 | 5:07/km | 11 m | 79 % | 86 % | 48,03 | 54,61 | 106 | 718 kcal | 176 spm | 1,11 m | -6 °C | New Balance 1400 v6 | ||||||
23.01 Wed | Langhantel Power-... | 17:00 | 1:00:00 | 51 % | 75 % | 54,61 | 31 | 450 kcal | 57 rpm | ||||||||||||||
Blackroll®Moves | 18:14 | 1:00:11 | 46 % | 70 % | 54,61 | 24 | 281 kcal | 60 rpm | |||||||||||||||
24.01 Thu | |||||||||||||||||||||||
25.01 Fri | LL | 15:10 | 20,11 km | 1:32:32 | 4:36/km | 44 m | 85 % | 88 % | 49,44 | 54,90 | 229 | 1 332 kcal | 188 spm | 1,16 m | -7 °C | New Balance 1400 v6 | |||||||
26.01 Sat | |||||||||||||||||||||||
27.01 Sun | DL | Laufgruppe SC DJK | 07:48 | 18,00 km | 1:41:16 | 5:38/km | 56 m | 69 % | 81 % | 51,29 | 55,29 | 128 | 983 kcal | 176 spm | 1,01 m | 1 °C | New Balance 1500 v3 | ||||||
28.01 Mon | DL | lunch break | 12:12 | 10,47 km | 51:28 | 4:55/km | 11 m | 81 % | 91 % | 49,55 | 55,17 | 107 | 698 kcal | 178 spm | 1,14 m | -1 °C | New Balance 1400 v6 | ||||||
29.01 Tue | |||||||||||||||||||||||
30.01 Wed | Langhantel Power-... | 17:00 | 1:00:15 | 54 % | 75 % | 55,17 | 36 | 452 kcal | 56 rpm | ||||||||||||||
Blackroll®Moves | 18:15 | 1:00:00 | 52 % | 69 % | 55,17 | 32 | 280 kcal | 62 rpm | |||||||||||||||
31.01 Thu | |||||||||||||||||||||||
01.02 Fri | TDL | 1k EL - 10k TDL | 14:32 | 11,01 km | 47:55 | 4:21/km | 24 m | 86 % | 96 % | 51,93 | 55,48 | 129 | 710 kcal | 190 spm | 1,21 m | 0 °C | New Balance 1500 v5 | ||||||
WA | Auslaufen | 15:22 | 4,05 km | 20:04 | 4:57/km | 12 m | 86 % | 88 % | 44,42 | 55,17 | 51 | 297 kcal | 180 spm | 1,12 m | 1 °C | New Balance 1500 v5 | |||||||
02.02 Sat | |||||||||||||||||||||||
03.02 Sun | LL | Laufgruppe SC DJK | 07:50 | 25,15 km | 2:13:44 | 5:19/km | 47 m | 72 % | 86 % | 52,37 | 56,47 | 195 | 1 406 kcal | 180 spm | 1,04 m | -5 °C | New Balance 1400 v6 | ||||||
04.02 Mon | |||||||||||||||||||||||
05.02 Tue | DL | Mittagspause | 12:14 | 8,12 km | 36:47 | 4:32/km | 15 m | 86 % | 97 % | 49,43 | 55,97 | 97 | 555 kcal | 186 spm | 1,19 m | -2 °C | New Balance 1500 v5 | ||||||
06.02 Wed | Langhantel Power-... | 16:59 | 1:00:16 | 48 % | 65 % | 55,97 | 23 | 452 kcal | |||||||||||||||
Blackroll®Moves | 18:13 | 1:00:52 | 2 m | 47 % | 68 % | 55,97 | 22 | 284 kcal | |||||||||||||||
07.02 Thu | RG | Mittagspause | 12:13 | 10,43 km | 52:05 | 5:00/km | 16 m | 73 % | 82 % | 55,51 | 56,91 | 76 | 635 kcal | 178 spm | 1,13 m | 5 °C | Saucony Fastwitch 8 | ||||||
08.02 Fri | DL | MLR- LG Ems meets... | 14:46 | 18,10 km | 1:25:03 | 4:42/km | 36 m | 82 % | 92 % | 51,46 | 56,79 | 179 | 1 193 kcal | 184 spm | 1,16 m | 5 °C | New Balance 1500 v5 | ||||||
09.02 Sat | |||||||||||||||||||||||
10.02 Sun | LL | Laufgruppe SC DJK | 07:47 | 25,31 km | 2:15:05 | 5:20/km | 127 m | 71 % | 87 % | 53,33 | 57,39 | 180 | 1 436 kcal | 180 spm | 1,04 m | 2 °C | New Balance 1400 v6 | ||||||
11.02 Mon | TDL | lunch break (5k @... | 12:11 | 10,38 km | 44:03 | 4:15/km | 12 m | 84 % | 93 % | 56,14 | 57,85 | 104 | 649 kcal | 194 spm | 1,21 m | 1 °C | Saucony Fastwitch 8 | ||||||
12.02 Tue | DL | Mittagspause | 12:11 | 10,46 km | 49:09 | 4:42/km | 11 m | 72 % | 87 % | 60,94 | 59,49 | 69 | 613 kcal | 184 spm | 1,16 m | 0 °C | New Balance 1500 v5 | ||||||
13.02 Wed | Langhantel Power-... | 17:00 | 1:00:17 | 50 % | 70 % | 59,49 | 28 | 452 kcal | 57 rpm | ||||||||||||||
Blackroll®Moves | 18:12 | 1:00:30 | 44 % | 68 % | 59,49 | 18 | 282 kcal | ||||||||||||||||
14.02 Thu | |||||||||||||||||||||||
15.02 Fri | WA | Warm up | 16:07 | 6,65 km | 36:48 | 5:32/km | 27 m | 67 % | 73 % | 54,48 | 59,41 | 41 | 408 kcal | 172 spm | 1,05 m | 17 °C | New Balance 1500 v5 | ||||||
IT | 8x 500m IV mit 2'... | 16:48 | 4,17 km | 15:11 | 3:38/km | 35 m | 83 % | 95 % | 69,10 | 59,88 | 35 | 217 kcal | 196 spm | 1,40 m | 17 °C | New Balance 1500 v5 | |||||||
WA | Cool down | 17:27 | 6,45 km | 33:16 | 5:09/km | 29 m | 79 % | 83 % | 47,75 | 58,64 | 64 | 487 kcal | 180 spm | 1,08 m | 16 °C | New Balance 1500 v5 | |||||||
16.02 Sat | |||||||||||||||||||||||
17.02 Sun | LL | Laufgruppe SC DJK | 07:46 | 25,25 km | 2:17:48 | 5:27/km | 93 m | 68 % | 86 % | 54,82 | 59,92 | 163 | 1 317 kcal | 180 spm | 1,02 m | -6 °C | New Balance 1500 v3 | ||||||
Vitamin D tanken | 15:16 | 6,41 km | 1:31:07 | 4,2 km/h | 10 m | 45 % | 63 % | 30 | 516 kcal | ||||||||||||||
18.02 Mon | DL | lunch break | 12:10 | 10,47 km | 47:16 | 4:31/km | 11 m | 85 % | 95 % | 51,02 | 58,73 | 117 | 740 kcal | 188 spm | 1,18 m | 13 °C | Saucony Fastwitch 8 | ||||||
19.02 Tue | DL | lunch break | 12:12 | 10,40 km | 50:14 | 4:50/km | 11 m | 74 % | 92 % | 57,25 | 58,93 | 78 | 651 kcal | 182 spm | 1,14 m | 5 °C | New Balance 1400 v6 | ||||||
20.02 Wed | Langhantel Power-... | 16:59 | 1:00:43 | 49 % | 69 % | 58,93 | 28 | 455 kcal | 51 rpm | ||||||||||||||
Blackroll®Moves | 18:12 | 1:00:04 | 48 % | 76 % | 58,93 | 26 | 280 kcal | ||||||||||||||||
21.02 Thu | DL | lunch break | 12:11 | 10,43 km | 50:23 | 4:50/km | 18 m | 75 % | 83 % | 55,70 | 59,00 | 83 | 676 kcal | 180 spm | 1,15 m | 7 °C | New Balance 1500 v3 | ||||||
22.02 Fri | WA | Warm up | 16:09 | 6,59 km | 37:07 | 5:38/km | 32 m | 69 % | 73 % | 51,87 | 58,27 | 45 | 432 kcal | 176 spm | 1,01 m | 8 °C | New Balance 1400 v6 | ||||||
IT | LG Ems meets LVO ... | 16:52 | 4,10 km | 14:15 | 3:29/km | 33 m | 84 % | 94 % | 72,48 | 58,92 | 34 | 200 kcal | 202 spm | 1,42 m | 11 °C | New Balance 1400 v6 | |||||||
WA | Cool down | 17:29 | 5,76 km | 30:14 | 5:15/km | 24 m | 79 % | 83 % | 47,14 | 58,05 | 57 | 432 kcal | 182 spm | 1,05 m | 8 °C | New Balance 1400 v6 | |||||||
23.02 Sat | |||||||||||||||||||||||
24.02 Sun | LL | Laufgruppe SC DJK | 07:43 | 24,37 km | 2:07:17 | 5:13/km | 73 m | 71 % | 85 % | 54,63 | 59,07 | 173 | 1 373 kcal | 180 spm | 1,06 m | -6 °C | New Balance 1500 v5 | ||||||
25.02 Mon | |||||||||||||||||||||||
26.02 Tue | DL | lunch break | 12:14 | 10,13 km | 44:23 | 4:23/km | 8 m | 80 % | 89 % | 57,60 | 59,50 | 91 | 628 kcal | 184 spm | 1,24 m | 13 °C | Saucony Fastwitch 8 | ||||||
27.02 Wed | DL | way to gym | 16:58 | 13,26 km | 1:00:56 | 4:36/km | 23 m | 79 % | 88 % | 55,40 | 59,58 | 118 | 850 kcal | 184 spm | 1,18 m | 19 °C | New Balance 1500 v5 | ||||||
Blackroll®Moves | 18:13 | 1:00:02 | 39 % | 65 % | 59,58 | 14 | 280 kcal | ||||||||||||||||
WA | Wenn aus cool dow... | 19:17 | 1,21 km | 5:24 | 4:28/km | 8 m | 93 % | 99 % | 45,08 | 58,96 | 19 | 93 kcal | 188 spm | 1,19 m | 14 °C | New Balance 1500 v5 | |||||||
28.02 Thu | DL | lunch break (HF ü... | 12:15 | 8,10 km | 40:18 | 4:59/km | 17 m | 79 % | 86 % | 50,30 | 59,16 | 77 | 561 kcal | 180 spm | 1,12 m | 11 °C | Saucony Fastwitch 8 | ||||||
01.03 Fri | WA | Warm up | 16:10 | 6,66 km | 37:44 | 5:40/km | 31 m | 68 % | 73 % | 51,94 | 58,51 | 45 | 416 kcal | 172 spm | 1,03 m | 1 °C | New Balance 1400 v6 | ||||||
IT | 6x 500m + 4x 200m... | 16:52 | 3,94 km | 12:58 | 3:17/km | 37 m | 83 % | 93 % | 78,49 | 59,00 | 31 | 170 kcal | 206 spm | 1,48 m | 1 °C | New Balance 1400 v6 | |||||||
WA | Cool down | 17:32 | 6,66 km | 36:27 | 5:28/km | 37 m | 79 % | 98 % | 44,45 | 58,47 | 74 | 502 kcal | 178 spm | 1,03 m | 0 °C | New Balance 1400 v6 | |||||||
02.03 Sat | |||||||||||||||||||||||
03.03 Sun | LL | Laufgruppe SC DJK | 07:48 | 25,55 km | 2:22:30 | 5:35/km | 109 m | 66 % | 87 % | 55,46 | 58,89 | 157 | 1 232 kcal | 176 spm | 1,02 m | 5 °C | New Balance 1500 v3 | ||||||
04.03 Mon | |||||||||||||||||||||||
05.03 Tue | DL | lunch break (neue... | 12:12 | 10,11 km | 47:48 | 4:44/km | 13 m | 74 % | 97 % | 58,25 | 59,37 | 76 | 609 kcal | 182 spm | 1,16 m | 2 °C | Saucony Fastwitch 8 | ||||||
06.03 Wed | Langhantel Power-... | 16:59 | 1:00:23 | 49 % | 73 % | 59,37 | 27 | 453 kcal | 57 rpm | ||||||||||||||
Blackroll®Moves | 18:04 | 1:00:12 | 6 m | 43 % | 69 % | 59,37 | 18 | 281 kcal | |||||||||||||||
07.03 Thu | DL | windy lunch break ? | 12:16 | 10,43 km | 49:12 | 4:43/km | 17 m | 76 % | 88 % | 56,28 | 59,30 | 87 | 657 kcal | 182 spm | 1,16 m | 11 °C | New Balance 1500 v5 | ||||||
08.03 Fri | DL | MLR | 15:34 | 20,05 km | 1:35:55 | 4:47/km | 85 m | 77 % | 83 % | 54,44 | 59,45 | 171 | 1 238 kcal | 184 spm | 1,14 m | 5 °C | Saucony Fastwitch 8 | ||||||
09.03 Sat | |||||||||||||||||||||||
10.03 Sun | WA | Warm up | 10:21 | 3,04 km | 17:38 | 5:48/km | 9 m | 61 % | 65 % | 57,99 | 59,45 | 14 | 159 kcal | 172 spm | 1,00 m | -1 °C | New Balance 1400 v6 | ||||||
WK | Rund um die Wibbe... | 11:00 | 9,97 km | 38:27 | 3:51/km | 25 m | 90 % | 95 % | 56,49 | 59,54 | 405 W | 116 | 564 kcal | 202 spm | 1,28 m | 0 °C | New Balance 1400 v6 | ||||||
11.03 Mon | RG | lunch break (RECOM) | 12:12 | 10,48 km | 53:25 | 5:06/km | 11 m | 66 % | 85 % | 61,74 | 60,68 | 58 | 531 kcal | 178 spm | 1,10 m | -2 °C | New Balance 1500 v5 | ||||||
12.03 Tue | TDL | lunch break (TDL) | 12:00 | 10,11 km | 41:25 | 4:06/km | 11 m | 85 % | 93 % | 56,98 | 60,52 | 104 | 641 kcal | 198 spm | 1,23 m | 1 °C | Saucony Fastwitch 8 | ||||||
13.03 Wed | Langhantel Power-... | 16:58 | 1:00:01 | 49 % | 71 % | 60,52 | 27 | 450 kcal | 55 rpm | ||||||||||||||
14.03 Thu | DL | lunch break (2k E... | 12:10 | 10,43 km | 48:21 | 4:38/km | 22 m | 82 % | 92 % | 51,85 | 59,36 | 112 | 720 kcal | 184 spm | 1,17 m | 0 °C | New Balance 1500 v5 | ||||||
15.03 Fri | |||||||||||||||||||||||
16.03 Sat | DL | MLR in Ostbevern | 06:36 | 20,02 km | 1:33:42 | 4:41/km | 31 m | 82 % | 91 % | 51,69 | 58,87 | 199 | 1 309 kcal | 186 spm | 1,15 m | 1 °C | New Balance 1500 v5 | ||||||
17.03 Sun | LL | Laufgruppe SC DJK | 07:50 | 27,27 km | 2:29:03 | 5:28/km | 93 m | 68 % | 86 % | 54,70 | 58,92 | 181 | 1 402 kcal | 180 spm | 1,02 m | 3 °C | New Balance 1400 v6 | ||||||
18.03 Mon | |||||||||||||||||||||||
19.03 Tue | TWL | 1k EL - 8k TWL (1... | 11:57 | 10,10 km | 42:09 | 4:10/km | 13 m | 86 % | 94 % | 54,67 | 58,85 | 112 | 644 kcal | 196 spm | 1,22 m | 4 °C | New Balance 1500 v3 | ||||||
20.03 Wed | DL | 1k EL - 8k leicht... | 12:11 | 10,10 km | 47:27 | 4:42/km | 17 m | 71 % | 82 % | 62,17 | 60,44 | 66 | 562 kcal | 182 spm | 1,17 m | 11 °C | Saucony Fastwitch 8 | ||||||
21.03 Thu | DL | 10k easy | 12:06 | 10,54 km | 52:10 | 4:57/km | 17 m | 74 % | 79 % | 55,60 | 60,19 | 79 | 653 kcal | 180 spm | 1,12 m | 13 °C | New Balance 1500 v5 | ||||||
22.03 Fri | |||||||||||||||||||||||
23.03 Sat | DL | 60' ums Dorf | 09:07 | 12,76 km | 1:01:42 | 4:50/km | 29 m | 74 % | 79 % | 57,26 | 60,51 | 94 | 774 kcal | 182 spm | 1,14 m | 4 °C | Saucony Fastwitch 8 | ||||||
24.03 Sun | LL | Sonniger LaLa | 07:16 | 30,13 km | 2:38:01 | 5:15/km | 71 m | 71 % | 83 % | 54,83 | 60,95 | 215 | 1 605 kcal | 180 spm | 1,06 m | -1 °C | Adidas adizero Boston 7 | ||||||
25.03 Mon | |||||||||||||||||||||||
26.03 Tue | IT | 2k EL - 5x 1k @03... | 12:01 | 11,31 km | 52:07 | 4:36/km | 5 m | 81 % | 95 % | 53,13 | 60,13 | 116 | 735 kcal | 186 spm | 1,17 m | 2 °C | Adidas adizero Boston 7 | ||||||
27.03 Wed | Langhantel Power-... | 17:00 | 1:00:00 | 44 % | 64 % | 60,13 | 16 | 450 kcal | 56 rpm | ||||||||||||||
Blackroll®Moves | 18:12 | 1:00:56 | 50 % | 74 % | 60,13 | 30 | 284 kcal | 58 rpm | |||||||||||||||
28.03 Thu | DL | Von der Arbeit heim | 16:15 | 17,01 km | 1:28:09 | 5:11/km | 30 m | 72 % | 88 % | 54,58 | 60,18 | 124 | 1 033 kcal | 178 spm | 1,08 m | 12 °C | New Balance 1500 v5 | ||||||
29.03 Fri | TDL | 3k in - 5k @03:58... | 16:09 | 11,01 km | 51:30 | 4:41/km | 38 m | 80 % | 94 % | 53,34 | 59,48 | 109 | 742 kcal | 186 spm | 1,15 m | 18 °C | Adidas adizero Boston 7 | ||||||
30.03 Sat | DL | Lockerer DL | 08:15 | 13,01 km | 1:04:49 | 4:59/km | 47 m | 78 % | 87 % | 51,25 | 58,82 | 119 | 884 kcal | 184 spm | 1,09 m | 5 °C | Saucony Fastwitch 8 | ||||||
10:04 | 11,10 km | 30:51 | 21,6 km/h | 41 m | 72 % | 90 % | 58,82 | 96 W | 44 | 359 kcal | 13 °C | ||||||||||||
15:30 | 10,29 km | 25:36 | 24,1 km/h | 29 m | 76 % | 85 % | 58,82 | 122 W | 42 | 334 kcal | 17 °C | ||||||||||||
31.03 Sun | LL | Laufgruppe SC DJK | 07:48 | 28,01 km | 2:27:29 | 5:16/km | 85 m | 69 % | 82 % | 56,17 | 59,13 | 182 | 1 386 kcal | 182 spm | 1,04 m | 3 °C | Adidas adizero Boston 7 | ||||||
01.04 Mon | |||||||||||||||||||||||
02.04 Tue | TDL | 1k EL - 6k @03:55 | 12:00 | 7,02 km | 28:28 | 4:03/km | 2 m | 86 % | 96 % | 56,56 | 59,02 | 78 | 425 kcal | 198 spm | 1,25 m | 14 °C | Saucony Fastwitch 8 | ||||||
WA | cool down mit 1x ... | 12:30 | 2,30 km | 11:33 | 5:01/km | 3 m | 85 % | 96 % | 44,84 | 58,68 | 28 | 172 kcal | 178 spm | 1,12 m | 15 °C | Saucony Fastwitch 8 | |||||||
03.04 Wed | Langhantel Power-... | 16:58 | 1:04:10 | 46 % | 76 % | 59,02 | 24 | 481 kcal | 55 rpm | ||||||||||||||
Blackroll®Moves | 18:15 | 1:00:00 | 45 % | 74 % | 59,01 | 16 | 280 kcal | 59 rpm | |||||||||||||||
04.04 Thu | DL | lockerer DL | 12:22 | 10,50 km | 49:51 | 4:45/km | 11 m | 78 % | 84 % | 53,71 | 58,93 | 93 | 671 kcal | 184 spm | 1,14 m | 2 °C | Adidas adizero Boston 7 | ||||||
05.04 Fri | FS | 15’ in - 6x 3' fa... | 15:49 | 13,54 km | 1:00:06 | 4:26/km | 22 m | 84 % | 95 % | 53,13 | 59,00 | 143 | 861 kcal | 190 spm | 1,19 m | 3 °C | Adidas adizero Boston 7 | ||||||
06.04 Sat | FS | 4 Strava Segmente... | 08:36 | 13,50 km | 1:02:41 | 4:39/km | 46 m | 76 % | 92 % | 57,51 | 59,65 | 113 | 770 kcal | 190 spm | 1,13 m | 5 °C | New Balance 1500 v5 | ||||||
07.04 Sun | LL | LaLa zur Ems | 07:45 | 30,14 km | 2:37:52 | 5:14/km | 101 m | 71 % | 97 % | 54,98 | 59,58 | 215 | 1 668 kcal | 184 spm | 1,04 m | 5 °C | Adidas adizero Boston 7 | ||||||
08.04 Mon | |||||||||||||||||||||||
09.04 Tue | |||||||||||||||||||||||
10.04 Wed | Langhantel Power-... | 16:59 | 1:02:14 | 46 % | 68 % | 59,58 | 23 | 467 kcal | 52 rpm | ||||||||||||||
Blackroll®Moves | 18:10 | 1:00:23 | 44 % | 65 % | 59,58 | 19 | 282 kcal | 63 rpm | |||||||||||||||
11.04 Thu | TDL | 7k TDL | 11:35 | 7,15 km | 28:20 | 3:58/km | 11 m | 89 % | 95 % | 55,09 | 59,09 | 83 | 444 kcal | 204 spm | 1,24 m | 4 °C | New Balance 1500 v5 | ||||||
WA | cool down | 12:08 | 3,01 km | 15:40 | 5:12/km | 4 m | 82 % | 85 % | 44,90 | 58,42 | 34 | 227 kcal | 176 spm | 1,09 m | 4 °C | New Balance 1500 v5 | |||||||
12.04 Fri | |||||||||||||||||||||||
13.04 Sat | TDL | 10k @M-Pace | 08:31 | 10,02 km | 42:03 | 4:12/km | 14 m | 88 % | 93 % | 52,67 | 58,47 | 117 | 647 kcal | 198 spm | 1,20 m | -4 °C | Adidas adizero Boston 7 | ||||||
DL | 7k Crescendo Lauf | 09:16 | 7,02 km | 33:30 | 4:46/km | 28 m | 84 % | 104 % | 48,37 | 58,20 | 80 | 486 kcal | 188 spm | 1,11 m | -3 °C | Adidas adizero Boston 7 | |||||||
WA | Cool down | 09:50 | 1,01 km | 5:12 | 5:09/km | 9 m | 82 % | 97 % | 46,77 | 58,47 | 11 | 68 kcal | 182 spm | 1,07 m | -3 °C | Adidas adizero Boston 7 | |||||||
14.04 Sun | LL | Laufgruppe SC DJK | 07:43 | 23,30 km | 2:03:44 | 5:19/km | 139 m | 67 % | 81 % | 57,40 | 58,58 | 140 | 1 040 kcal | 182 spm | 1,03 m | -4 °C | New Balance 1500 v5 | ||||||
15.04 Mon | DL | lunch break | 12:12 | 10,51 km | 48:08 | 4:35/km | 16 m | 77 % | 87 % | 57,81 | 60,33 | 82 | 588 kcal | 186 spm | 1,17 m | 13 °C | Saucony Fastwitch 8 | ||||||
16.04 Tue | IT | 3x 1k + 1x 300m | 12:09 | 8,34 km | 36:15 | 4:21/km | 11 m | 84 % | 96 % | 54,50 | 60,54 | 87 | 513 kcal | 190 spm | 1,21 m | 13 °C | Adidas adizero Boston 7 | ||||||
17.04 Wed | DL | lunch break | 12:04 | 11,01 km | 50:50 | 4:37/km | 12 m | 80 % | 89 % | 54,04 | 60,67 | 101 | 675 kcal | 184 spm | 1,18 m | 16 °C | New Balance 1500 v5 | ||||||
18.04 Thu | TDL | 1k EL - 8k @03:56 | 12:05 | 9,05 km | 37:02 | 4:06/km | 4 m | 86 % | 95 % | 55,96 | 61,14 | 101 | 536 kcal | 196 spm | 1,25 m | 18 °C | Adidas adizero Boston 7 | ||||||
WA | cool down | 12:43 | 0,50 km | 2:39 | 5:18/km | 81 % | 83 % | 45,10 | 61,14 | 5 | 35 kcal | 172 spm | 1,10 m | 18 °C | Adidas adizero Boston 7 | ||||||||
19.04 Fri | |||||||||||||||||||||||
20.04 Sat | BL | Am Pehrbach - dow... | 06:52 | 10,26 km | 55:37 | 5:25/km | 402 m | 73 % | 84 % | 52,50 | 60,97 | 82 | 621 kcal | 180 spm | 1,02 m | 12 °C | Saucony Fastwitch 8 | ||||||
BL | Zu den Römergräbern | 18:13 | 11,05 km | 59:08 | 5:21/km | 213 m | 73 % | 82 % | 52,56 | 60,52 | 85 | 665 kcal | 182 spm | 1,03 m | 22 °C | Saucony Fastwitch 8 | |||||||
21.04 Sun | 16:17 | 4,85 km | 1:06:16 | 4,4 km/h | 67 m | 46 % | 68 % | 60,45 | 22 | 267 kcal | 118 spm | 0,62 m | 21 °C | ||||||||||
19:19 | 5,37 km | 1:08:56 | 4,7 km/h | 329 m | 34 % | 63 % | 60,97 | 8 | 147 kcal | 118 spm | 0,66 m | 23 °C | |||||||||||
22.04 Mon | BL | Mosel - downhill ... | 13:57 | 14,20 km | 1:12:49 | 5:08/km | 539 m | 78 % | 89 % | 51,07 | 60,55 | 135 | 908 kcal | 182 spm | 1,07 m | 19 °C | Saucony Fastwitch 8 | ||||||
23.04 Tue | DL | Beine ausschüttel... | 16:45 | 10,01 km | 44:02 | 4:24/km | 50 m | 77 % | 87 % | 60,40 | 62,28 | 77 | 577 kcal | 190 spm | 1,20 m | 20 °C | Adidas adizero Boston 7 | ||||||
24.04 Wed | Langhantel Power-... | 16:58 | 1:05:25 | 49 % | 75 % | 62,28 | 28 | 491 kcal | 54 rpm | ||||||||||||||
Blackroll®Moves | 18:15 | 1:00:44 | 48 % | 68 % | 62,28 | 23 | 283 kcal | 57 rpm | |||||||||||||||
25.04 Thu | IT | 2k in - 3x 1k @03... | 12:01 | 8,20 km | 35:58 | 4:23/km | 4 m | 79 % | 95 % | 58,08 | 62,52 | 73 | 482 kcal | 190 spm | 1,20 m | 16 °C | Adidas adizero Boston 7 | ||||||
26.04 Fri | DL | Beine ausschütteln | 14:49 | 12,51 km | 1:02:08 | 4:58/km | 30 m | 71 % | 76 % | 58,65 | 62,63 | 80 | 681 kcal | 182 spm | 1,11 m | 14 °C | New Balance 1500 v5 | ||||||
27.04 Sat | |||||||||||||||||||||||
28.04 Sun | WA | Warm up | 11:14 | 3,18 km | 16:10 | 5:05/km | 2 m | 69 % | 85 % | 58,54 | 62,66 | 19 | 179 kcal | 178 spm | 1,11 m | 12 °C | Adidas adizero Boston 7 | ||||||
WK | 36. Zoolauf Münster | 11:45 | 10,00 km | 38:13 | 3:49/km | 35 m | 93 % | 97 % | 54,57 | 62,21 | 408 W | 126 | 561 kcal | 198 spm | 1,32 m | 12 °C | Adidas adizero Boston 7 | ||||||
29.04 Mon | |||||||||||||||||||||||
30.04 Tue | TDL | 1k in - 8k @04:07... | 12:06 | 9,75 km | 41:11 | 4:13/km | 19 m | 84 % | 93 % | 55,98 | 62,52 | 101 | 598 kcal | 190 spm | 1,25 m | 12 °C | New Balance 1500 v5 | ||||||
01.05 Wed | DL | easy DL am Feiertag | 07:44 | 21,26 km | 1:49:32 | 5:09/km | 55 m | 69 % | 82 % | 57,68 | 62,49 | 132 | 1 061 kcal | 180 spm | 1,08 m | 4 °C | New Balance 1500 v5 | ||||||
02.05 Thu | |||||||||||||||||||||||
03.05 Fri | DL | 6,5 km Crescendo ... | 16:17 | 23,41 km | 1:51:40 | 4:46/km | 58 m | 76 % | 89 % | 55,56 | 63,37 | 189 | 1 210 kcal | 184 spm | 1,14 m | 11 °C | Saucony Fastwitch 8 | ||||||
04.05 Sat | |||||||||||||||||||||||
05.05 Sun | LL | Laufgruppe SC DJK | 07:47 | 26,26 km | 2:17:52 | 5:15/km | 54 m | 65 % | 83 % | 60,17 | 63,25 | 142 | 1 130 kcal | 180 spm | 1,06 m | -1 °C | New Balance 1500 v5 | ||||||
06.05 Mon | TDL | 1k in - 6k @03:59... | 12:05 | 8,01 km | 32:34 | 4:04/km | 12 m | 85 % | 93 % | 57,55 | 63,47 | 82 | 481 kcal | 194 spm | 1,27 m | 11 °C | Saucony Fastwitch 8 | ||||||
07.05 Tue | |||||||||||||||||||||||
08.05 Wed | Langhantel Power-... | 17:02 | 1:03:00 | 45 % | 66 % | 63,47 | 21 | 473 kcal | 57 rpm | ||||||||||||||
Blackroll®Moves | 18:11 | 1:02:11 | 41 % | 63 % | 63,47 | 14 | 290 kcal | 54 rpm | |||||||||||||||
09.05 Thu | |||||||||||||||||||||||
10.05 Fri | LL | 9k @MRT - 10k eas... | 16:01 | 26,02 km | 2:00:02 | 4:37/km | 74 m | 79 % | 91 % | 54,72 | 63,64 | 237 | 1 421 kcal | 188 spm | 1,15 m | 13 °C | Adidas adizero Boston 7 | ||||||
11.05 Sat | |||||||||||||||||||||||
12.05 Sun | LL | LaLa | 07:50 | 26,51 km | 2:19:38 | 5:16/km | 129 m | 67 % | 84 % | 57,90 | 63,46 | 159 | 1 207 kcal | 182 spm | 1,04 m | 3 °C | New Balance 1500 v5 | ||||||
13.05 Mon | RG | RECOM | 12:11 | 8,35 km | 47:06 | 5:38/km | 16 m | 62 % | 68 % | 58,27 | 63,46 | 40 | 376 kcal | 172 spm | 1,03 m | 13 °C | Adidas adizero Boston 7 | ||||||
14.05 Tue | |||||||||||||||||||||||
15.05 Wed | b2w | 08:41 | 14,04 km | 33:34 | 25,1 km/h | 7 m | 73 % | 92 % | 63,46 | 126 W | 51 | 434 kcal | 4 °C | ||||||||||
b2h | 16:10 | 11,87 km | 28:33 | 24,9 km/h | 28 m | 74 % | 81 % | 63,46 | 114 W | 44 | 387 kcal | 15 °C | |||||||||||
Langhantel Power-... | 17:01 | 1:02:20 | 49 % | 67 % | 63,46 | 28 | 468 kcal | 50 rpm | |||||||||||||||
Blackroll®Moves | 18:12 | 1:03:29 | 44 % | 67 % | 63,46 | 20 | 296 kcal | 52 rpm | |||||||||||||||
16.05 Thu | TDL | 10k just 4 fun | 12:12 | 10,10 km | 40:20 | 4:00/km | 12 m | 88 % | 95 % | 55,58 | 63,09 | 116 | 631 kcal | 198 spm | 1,26 m | 11 °C | Saucony Fastwitch 8 | ||||||
17.05 Fri | LL | MLR mit 4,5 km EB | 16:00 | 23,66 km | 1:54:58 | 4:52/km | 64 m | 78 % | 89 % | 52,79 | 62,61 | 206 | 1 345 kcal | 184 spm | 1,12 m | 15 °C | Adidas adizero Boston 7 | ||||||
18.05 Sat | DL | easy DL | 15:23 | 10,10 km | 52:20 | 5:11/km | 18 m | 75 % | 81 % | 51,58 | 61,40 | 82 | 649 kcal | 184 spm | 1,05 m | 24 °C | Saucony Fastwitch 8 | ||||||
19.05 Sun | LL | Lala in der Sonne | 07:45 | 29,01 km | 2:30:03 | 5:10/km | 72 m | 69 % | 83 % | 57,40 | 62,02 | 188 | 1 350 kcal | 184 spm | 1,05 m | 12 °C | New Balance 1500 v5 | ||||||
20.05 Mon | |||||||||||||||||||||||
21.05 Tue | b2w | 06:46 | 11,40 km | 25:42 | 26,6 km/h | 36 m | 68 % | 84 % | 62,02 | 126 W | 31 | 300 kcal | 12 °C | ||||||||||
b2h (1st half) | 16:52 | 7,43 km | 16:07 | 27,7 km/h | 4 m | 72 % | 86 % | 62,02 | 110 W | 23 | 206 kcal | 14 °C | |||||||||||
IT | LVO Training: Ein... | 18:01 | 17,59 km | 1:31:12 | 5:11/km | 96 m | 73 % | 94 % | 53,24 | 63,36 | 147 | 914 kcal | 180 spm | 1,07 m | 14 °C | Adidas adizero Boston 7 | |||||||
b2h (2nd half) | 20:10 | 7,61 km | 19:53 | 23,0 km/h | 27 m | 43 % | 57 % | 63,36 | 128 W | 1 | 191 kcal | 14 °C | |||||||||||
22.05 Wed | Langhantel Power-... | 16:59 | 1:01:13 | 44 % | 69 % | 63,36 | 20 | 459 kcal | 54 rpm | ||||||||||||||
23.05 Thu | DL | lunch break | 11:44 | 10,05 km | 43:55 | 4:22/km | 12 m | 81 % | 91 % | 57,30 | 63,31 | 92 | 634 kcal | 188 spm | 1,22 m | 19 °C | Saucony Fastwitch 8 | ||||||
24.05 Fri | DL | LG Ems meets LVO | 16:30 | 13,20 km | 1:06:46 | 5:03/km | 75 m | 73 % | 78 % | 55,43 | 62,61 | 97 | 790 kcal | 180 spm | 1,10 m | 23 °C | Saucony Fastwitch 8 | ||||||
25.05 Sat | LL | LaLa alleine | 14:06 | 30,05 km | 2:16:58 | 4:33/km | 77 m | 81 % | 88 % | 54,49 | 62,90 | 281 | 1 790 kcal | 192 spm | 1,14 m | 15 °C | Adidas adizero Boston 7 | ||||||
26.05 Sun | |||||||||||||||||||||||
27.05 Mon | DL | 10k DL | 12:05 | 10,09 km | 45:10 | 4:29/km | 12 m | 82 % | 94 % | 54,07 | 62,31 | 101 | 656 kcal | 188 spm | 1,19 m | 17 °C | New Balance 1400 v6 | ||||||
28.05 Tue | |||||||||||||||||||||||
29.05 Wed | Langhantel Power-... | 17:05 | 1:00:01 | 44 % | 73 % | 62,31 | 19 | 450 kcal | 56 rpm | ||||||||||||||
Blackroll®Moves | 18:14 | 1:00:12 | 44 % | 66 % | 62,31 | 19 | 281 kcal | 58 rpm | |||||||||||||||
30.05 Thu | DL | easy DL | 07:42 | 20,16 km | 1:46:09 | 5:16/km | 85 m | 69 % | 87 % | 56,26 | 62,01 | 131 | 1 019 kcal | 180 spm | 1,06 m | 13 °C | Saucony Fastwitch 8 | ||||||
31.05 Fri | FS | 60' DL mit 4x 500... | 14:17 | 13,05 km | 57:51 | 4:26/km | 15 m | 82 % | 95 % | 55,25 | 61,71 | 125 | 793 kcal | 190 spm | 1,19 m | 23 °C | Adidas adizero Boston 7 | ||||||
01.06 Sat | RG | 50‘ easy | 07:31 | 10,02 km | 50:02 | 5:00/km | 29 m | 74 % | 80 % | 54,58 | 61,56 | 76 | 607 kcal | 184 spm | 1,09 m | 14 °C | New Balance 1500 v5 | ||||||
02.06 Sun | LL | LaLa mit Bernd un... | 07:42 | 25,07 km | 2:11:35 | 5:15/km | 88 m | 74 % | 86 % | 51,83 | 61,27 | 199 | 1 387 kcal | 182 spm | 1,05 m | 19 °C | Saucony Fastwitch 8 | ||||||
03.06 Mon | RG | recom | 12:11 | 8,33 km | 49:04 | 5:53/km | 18 m | 62 % | 66 % | 55,25 | 61,27 | 44 | 383 kcal | 172 spm | 0,99 m | 22 °C | New Balance 1500 v5 | ||||||
04.06 Tue | WA | 2,5 km warm-up | 11:59 | 2,50 km | 12:42 | 5:05/km | 2 m | 66 % | 72 % | 61,93 | 61,27 | 13 | 126 kcal | 174 spm | 1,13 m | 21 °C | Adidas adizero Boston 7 | ||||||
IT | 8x 400m w/ 400 m ... | 12:13 | 6,01 km | 27:44 | 4:37/km | 79 % | 95 % | 55,04 | 61,33 | 56 | 327 kcal | 186 spm | 1,17 m | 21 °C | Adidas adizero Boston 7 | ||||||||
WA | 2,0 km cool down | 12:49 | 2,00 km | 10:37 | 5:19/km | 1 m | 79 % | 83 % | 45,93 | 60,71 | 20 | 139 kcal | 176 spm | 1,07 m | 23 °C | Adidas adizero Boston 7 | |||||||
05.06 Wed | Langhantel Power-... | 16:59 | 1:03:44 | 45 % | 73 % | 61,33 | 24 | 478 kcal | 56 rpm | ||||||||||||||
Blackroll®Moves | 18:12 | 1:02:45 | 45 % | 73 % | 61,33 | 23 | 293 kcal | 57 rpm | |||||||||||||||
06.06 Thu | DL | easy | 12:11 | 9,37 km | 47:03 | 5:01/km | 18 m | 72 % | 89 % | 56,75 | 62,31 | 66 | 489 kcal | 178 spm | 1,12 m | 15 °C | Saucony Fastwitch 8 | ||||||
07.06 Fri | DL | 60' easy | 17:22 | 12,66 km | 1:01:21 | 4:51/km | 58 m | 79 % | 85 % | 51,62 | 61,53 | 120 | 785 kcal | 186 spm | 1,11 m | 25 °C | New Balance 1500 v5 | ||||||
08.06 Sat | TDL | 20' threshold | 09:34 | 5,01 km | 19:36 | 3:55/km | 21 m | 88 % | 95 % | 57,75 | 61,87 | 55 | 287 kcal | 204 spm | 1,25 m | 15 °C | Saucony Fastwitch 8 | ||||||
WA | 15' cool down | 09:55 | 3,12 km | 15:48 | 5:04/km | 15 m | 76 % | 79 % | 51,81 | 61,37 | 27 | 202 kcal | 178 spm | 1,11 m | 15 °C | Saucony Fastwitch 8 | |||||||
09.06 Sun | LL | Laufgruppe SC DJK | 07:44 | 27,80 km | 2:23:13 | 5:09/km | 138 m | 71 % | 86 % | 56,23 | 61,60 | 199 | 1 382 kcal | 184 spm | 1,05 m | 13 °C | Adidas adizero Boston 7 | ||||||
10.06 Mon | RG | Laufgruppe SC DJK | 07:45 | 14,35 km | 1:17:23 | 5:24/km | 51 m | 64 % | 70 % | 60,00 | 61,60 | 75 | 585 kcal | 180 spm | 1,03 m | 16 °C | Saucony Fastwitch 8 | ||||||
11.06 Tue | BLACKROLL | 15:07 | 0,55 km | 20:04 | 1,6 km/h | 1 m | 32 % | 41 % | 61,60 | 2 | 32 kcal | 75 rpm | |||||||||||
DL | 75' easy | 16:02 | 15,38 km | 1:16:46 | 4:59/km | 85 m | 69 % | 78 % | 59,63 | 62,18 | 97 | 757 kcal | 182 spm | 1,10 m | 20 °C | New Balance 1400 v6 | |||||||
12.06 Wed | Langhantel Power-... | 16:59 | 1:02:41 | 44 % | 71 % | 62,18 | 22 | 470 kcal | 54 rpm | ||||||||||||||
Blackroll®Moves | 18:14 | 1:00:30 | 44 % | 65 % | 62,18 | 20 | 282 kcal | 60 rpm | |||||||||||||||
13.06 Thu | |||||||||||||||||||||||
14.06 Fri | b2w | 06:54 | 14,06 km | 46:30 | 18,1 km/h | 15 m | 65 % | 79 % | 62,18 | 62 W | 49 | 427 kcal | 14 °C | ||||||||||
b2h | 12:06 | 17,12 km | 49:43 | 20,7 km/h | 50 m | 67 % | 82 % | 62,18 | 80 W | 58 | 498 kcal | 24 °C | |||||||||||
DL | shakin' legs | 13:16 | 8,82 km | 41:55 | 4:45/km | 32 m | 81 % | 85 % | 51,82 | 61,48 | 86 | 558 kcal | 182 spm | 1,16 m | 24 °C | Nike Zoom Fly FK | |||||||
15.06 Sat | WA | Warm up | 14:09 | 2,26 km | 11:06 | 4:55/km | 5 m | 71 % | 82 % | 59,45 | 61,66 | 15 | 126 kcal | 174 spm | 1,17 m | 20 °C | Nike Zoom Fly FK | ||||||
WK | Vituslauf (5 km) | 14:40 | 5,00 km | 18:21 | 3:40/km | 13 m | 92 % | 97 % | 58,39 | 62,34 | 431 W | 59 | 269 kcal | 202 spm | 1,35 m | 21 °C | Nike Zoom Fly FK | ||||||
WA | Vituslauf (10 km)... | 15:26 | 10,08 km | 46:46 | 4:38/km | 26 m | 82 % | 91 % | 51,82 | 61,83 | 102 | 628 kcal | 182 spm | 1,18 m | 23 °C | Nike Zoom Fly FK | |||||||
16.06 Sun | RG | Laufgruppe SC DJK | 07:44 | 17,10 km | 1:36:01 | 5:37/km | 74 m | 61 % | 71 % | 59,91 | 62,34 | 83 | 668 kcal | 176 spm | 1,01 m | 16 °C | Saucony Fastwitch 8 | ||||||
17.06 Mon | RG | 1/69 - 50' easy | 12:10 | 9,37 km | 49:57 | 5:20/km | 8 m | 68 % | 76 % | 55,70 | 62,27 | 60 | 499 kcal | 174 spm | 1,08 m | 23 °C | Adidas adizero Boston 7 | ||||||
18.06 Tue | b2w | 06:55 | 15,97 km | 47:02 | 20,4 km/h | 29 m | 66 % | 81 % | 62,27 | 70 W | 54 | 468 kcal | 19 °C | ||||||||||
TDL | 2/69 - 43' @04:16... | 12:06 | 10,05 km | 42:51 | 4:16/km | 12 m | 84 % | 97 % | 55,29 | 62,20 | 107 | 611 kcal | 190 spm | 1,23 m | 27 °C | Nike Zoom Fly FK | |||||||
b2h | 16:25 | 12,91 km | 37:33 | 20,6 km/h | 34 m | 57 % | 71 % | 62,20 | 104 W | 25 | 258 kcal | 28 °C | |||||||||||
19.06 Wed | Langhantel Power-... | 16:59 | 1:01:13 | 46 % | 66 % | 62,20 | 23 | 459 kcal | 53 rpm | ||||||||||||||
Blackroll®Moves | 18:14 | 1:00:43 | 43 % | 66 % | 62,20 | 19 | 283 kcal | 60 rpm | |||||||||||||||
20.06 Thu | LL | 3/69 - 130‘ easy | 07:24 | 25,11 km | 2:09:49 | 5:10/km | 43 m | 72 % | 83 % | 54,72 | 62,63 | 182 | 1 298 kcal | 182 spm | 1,06 m | 17 °C | New Balance 1400 v6 | ||||||
21.06 Fri | WA | 20' warm-up | 13:37 | 3,80 km | 20:56 | 5:31/km | 7 m | 67 % | 72 % | 54,99 | 62,63 | 23 | 216 kcal | 172 spm | 1,06 m | 20 °C | Nike Zoom Fly FK | ||||||
IT | 4/69 - 12x 400 m ... | 14:00 | 8,41 km | 40:15 | 4:47/km | 24 m | 81 % | 94 % | 51,30 | 63,49 | 85 | 482 kcal | 188 spm | 1,11 m | 20 °C | Nike Zoom Fly FK | |||||||
WA | 20' cool down | 14:51 | 4,01 km | 21:30 | 5:22/km | 9 m | 75 % | 79 % | 49,13 | 62,27 | 35 | 271 kcal | 176 spm | 1,06 m | 21 °C | Nike Zoom Fly FK | |||||||
22.06 Sat | BLACKROLL | 08:08 | 20:22 | 41 % | 51 % | 63,49 | 5 | 95 kcal | |||||||||||||||
23.06 Sun | LL | 5/69 - long run (... | 07:39 | 30,05 km | 2:35:52 | 5:11/km | 95 m | 73 % | 88 % | 53,05 | 62,99 | 244 | 1 656 kcal | 182 spm | 1,06 m | 17 °C | Adidas adizero Boston 7 | ||||||
24.06 Mon | DL | 6/69 - 47' easy | 12:19 | 10,05 km | 46:57 | 4:40/km | 8 m | 80 % | 89 % | 53,25 | 62,13 | 96 | 635 kcal | 186 spm | 1,15 m | 29 °C | Saucony Fastwitch 8 | ||||||
25.06 Tue | FS | 7/69 - 10’ WU - F... | 12:11 | 9,49 km | 44:06 | 4:39/km | 4 m | 83 % | 95 % | 50,61 | 61,31 | 105 | 603 kcal | 182 spm | 1,18 m | 32 °C | Nike Zoom Fly FK | ||||||
26.06 Wed | Langhantel Power-... | 17:00 | 1:04:22 | 44 % | 66 % | 61,31 | 22 | 483 kcal | 62 rpm | ||||||||||||||
Blackroll®Moves | 18:13 | 1:03:03 | 41 % | 64 % | 61,31 | 16 | 294 kcal | 58 rpm | |||||||||||||||
27.06 Thu | IT | 8/69 - 2km WU, 6x... | 12:11 | 12,41 km | 57:32 | 4:38/km | 4 m | 79 % | 93 % | 54,23 | 62,61 | 117 | 684 kcal | 186 spm | 1,16 m | 20 °C | New Balance 1400 v6 | ||||||
28.06 Fri | DL | 9/69 - 90' easy | 13:22 | 18,33 km | 1:29:39 | 4:53/km | 67 m | 74 % | 82 % | 56,02 | 62,71 | 142 | 1 027 kcal | 184 spm | 1,11 m | 21 °C | New Balance 1500 v5 | ||||||
29.06 Sat | RG | 10/69 - 70‘ recov... | 06:32 | 13,28 km | 1:09:12 | 5:13/km | 61 m | 69 % | 75 % | 57,01 | 62,71 | 86 | 665 kcal | 184 spm | 1,04 m | 14 °C | Adidas adizero Boston 7 | ||||||
30.06 Sun | LL | 11/69 - 32 km @05... | 07:17 | 32,05 km | 2:46:17 | 5:11/km | 107 m | 75 % | 91 % | 51,08 | 61,88 | 282 | 1 839 kcal | 182 spm | 1,06 m | 21 °C | On Cloudflow | ||||||
01.07 Mon | DL | 12/69 - 50' easy | 12:13 | 10,30 km | 51:02 | 4:57/km | 13 m | 71 % | 77 % | 58,75 | 61,93 | 69 | 561 kcal | 182 spm | 1,11 m | 23 °C | On Cloudflow | ||||||
02.07 Tue | b2w | 06:53 | 16,93 km | 48:27 | 21,0 km/h | 35 m | 71 % | 87 % | 61,93 | 81 W | 67 | 541 kcal | 13 °C | ||||||||||
IT | 13/69 - 2km WU, 5... | 12:08 | 11,23 km | 50:00 | 4:27/km | 4 m | 79 % | 92 % | 57,55 | 63,14 | 100 | 609 kcal | 188 spm | 1,19 m | 21 °C | Nike Zoom Fly FK | |||||||
b2h | 16:36 | 13,38 km | 37:10 | 21,6 km/h | 18 m | 61 % | 75 % | 63,14 | 87 W | 30 | 295 kcal | 22 °C | |||||||||||
03.07 Wed | b2w | 06:28 | 11,18 km | 24:53 | 27,0 km/h | 25 m | 65 % | 76 % | 63,14 | 127 W | 26 | 257 kcal | 7 °C | ||||||||||
b2h | 16:09 | 10,83 km | 26:04 | 24,9 km/h | 28 m | 70 % | 86 % | 63,14 | 123 W | 34 | 306 kcal | 20 °C | |||||||||||
DL | 10' Zeit bis Kurs... | 16:37 | 2,05 km | 8:58 | 4:22/km | 8 m | 78 % | 87 % | 59,61 | 63,14 | 17 | 120 kcal | 192 spm | 1,19 m | 20 °C | Adidas adizero Boston 7 | |||||||
Langhantel Power-... | 17:00 | 1:00:30 | 45 % | 67 % | 63,14 | 21 | 454 kcal | 65 rpm | |||||||||||||||
Blackroll®Moves | 18:13 | 1:02:22 | 40 % | 61 % | 63,14 | 16 | 291 kcal | 55 rpm | |||||||||||||||
04.07 Thu | RG | 14/69 - 51' recov... | 12:12 | 9,35 km | 51:35 | 5:31/km | 8 m | 67 % | 84 % | 54,42 | 63,14 | 60 | 532 kcal | 174 spm | 1,04 m | 19 °C | On Cloudflow | ||||||
05.07 Fri | DL | 15/69 - 100' easy | 16:57 | 20,59 km | 1:40:45 | 4:54/km | 60 m | 73 % | 84 % | 57,56 | 63,22 | 148 | 1 071 kcal | 178 spm | 1,15 m | 26 °C | Nike Zoom Fly FK | ||||||
06.07 Sat | RG | 33' recovery | 16:23 | 6,30 km | 33:14 | 5:17/km | 18 m | 66 % | 70 % | 59,28 | 63,22 | 35 | 325 kcal | 174 spm | 1,09 m | 22 °C | On Cloudflow | ||||||
07.07 Sun | WA | Warm-Up | 18:47 | 3,03 km | 17:45 | 5:51/km | 13 m | 63 % | 79 % | 55,36 | 63,22 | 16 | 158 kcal | 168 spm | 1,02 m | 17 °C | Nike Zoom Fly FK | ||||||
WK | 16/69 - ZFS Münst... | 19:30 | 10,00 km | 37:43 | 3:46/km | 21 m | 90 % | 96 % | 58,04 | 63,04 | 113 | 553 kcal | 198 spm | 1,34 m | 17 °C | Nike Zoom Fly FK | |||||||
08.07 Mon | DL | 17/69 - 49' easy | 12:08 | 10,43 km | 49:13 | 4:43/km | 18 m | 75 % | 80 % | 57,33 | 63,13 | 81 | 638 kcal | 184 spm | 1,15 m | 14 °C | On Cloudflow | ||||||
09.07 Tue | DL | 18/69 - 53' easy | 11:41 | 10,36 km | 53:12 | 5:08/km | 15 m | 71 % | 76 % | 56,21 | 62,26 | 71 | 596 kcal | 176 spm | 1,11 m | 16 °C | Adidas adizero Boston 7 | ||||||
10.07 Wed | Langhantel Power-... | 16:59 | 1:00:29 | 38 % | 67 % | 62,26 | 13 | 454 kcal | 61 rpm | ||||||||||||||
Blackroll®Moves | 18:12 | 1:03:02 | 35 % | 62 % | 62,26 | 10 | 294 kcal | 59 rpm | |||||||||||||||
11.07 Thu | RG | 19/69 - 57' recov... | 12:11 | 10,30 km | 57:26 | 5:35/km | 8 m | 67 % | 77 % | 54,21 | 61,59 | 65 | 562 kcal | 170 spm | 1,05 m | 16 °C | On Cloudflow | ||||||
12.07 Fri | WA | Warm-up | 13:45 | 5,22 km | 28:04 | 5:23/km | 21 m | 67 % | 77 % | 56,90 | 61,85 | 32 | 279 kcal | 172 spm | 1,08 m | 22 °C | Adidas adizero Boston 7 | ||||||
TDL | 20/69 - 12 km @MRT | 14:22 | 12,06 km | 49:50 | 4:08/km | 16 m | 89 % | 94 % | 52,77 | 61,56 | 143 | 786 kcal | 188 spm | 1,29 m | 23 °C | Adidas adizero Boston 7 | |||||||
WA | Cool down | 15:14 | 3,30 km | 17:40 | 5:21/km | 13 m | 79 % | 83 % | 45,69 | 61,10 | 34 | 245 kcal | 182 spm | 1,03 m | 22 °C | Adidas adizero Boston 7 | |||||||
13.07 Sat | DL | 21/69 - 66' easy | 09:29 | 13,31 km | 1:06:02 | 4:58/km | 64 m | 72 % | 83 % | 57,79 | 61,66 | 93 | 742 kcal | 184 spm | 1,10 m | 16 °C | Saucony Fastwitch 8 | ||||||
14.07 Sun | LL | 22/69 - 35 km @05... | 07:39 | 35,15 km | 3:02:04 | 5:11/km | 80 m | 69 % | 84 % | 56,72 | 61,92 | 237 | 1 683 kcal | 184 spm | 1,05 m | 13 °C | On Cloudflow | ||||||
15.07 Mon | DL | 23/69 - 43' near ... | 12:06 | 10,14 km | 43:31 | 4:17/km | 13 m | 79 % | 89 % | 59,74 | 63,02 | 86 | 609 kcal | 192 spm | 1,21 m | 14 °C | Adidas adizero Boston 7 | ||||||
16.07 Tue | DL | 24/69 - 100' easy | 16:32 | 20,07 km | 1:40:48 | 5:01/km | 53 m | 69 % | 77 % | 58,99 | 63,02 | 127 | 1 007 kcal | 182 spm | 1,09 m | 16 °C | On Cloudflow | ||||||
17.07 Wed | RG | 25/69 - 53' recov... | 12:07 | 10,35 km | 53:07 | 5:08/km | 13 m | 66 % | 71 % | 60,66 | 63,02 | 58 | 506 kcal | 176 spm | 1,11 m | 19 °C | Nike Zoom Fly FK | ||||||
18.07 Thu | IT | 26/69 - 2 km WU -... | 12:07 | 14,12 km | 1:08:11 | 4:50/km | 4 m | 82 % | 97 % | 49,66 | 62,56 | 154 | 930 kcal | 182 spm | 1,14 m | 23 °C | Nike Zoom Fly FK | ||||||
19.07 Fri | 40' Blackroll & C... | 15:24 | 40:01 | 52 % | 75 % | 62,56 | 21 | 187 kcal | 64 rpm | ||||||||||||||
20.07 Sat | LL | 27/69 - 35 km @30°C | 12:37 | 35,55 km | 2:55:53 | 4:57/km | 110 m | 81 % | 87 % | 48,81 | 61,38 | 371 | 2 232 kcal | 188 spm | 1,08 m | 28 °C | On Cloudflow | ||||||
21.07 Sun | RG | 28/69 - 90‘ recov... | 07:40 | 16,80 km | 1:30:12 | 5:22/km | 54 m | 67 % | 77 % | 56,97 | 61,25 | 102 | 810 kcal | 184 spm | 1,01 m | 17 °C | Saucony Fastwitch 8 | ||||||
22.07 Mon | DL | 29/69 - 54' medium | 08:28 | 12,21 km | 53:51 | 4:25/km | 71 m | 79 % | 94 % | 58,06 | 62,03 | 105 | 710 kcal | 194 spm | 1,17 m | 17 °C | Adidas adizero Boston 7 | ||||||
Blackroll & Core | 10:05 | 35:01 | 43 % | 67 % | 62,03 | 10 | 163 kcal | 51 rpm | |||||||||||||||
23.07 Tue | FS | 30/69 - 20’ WU - ... | 11:51 | 12,36 km | 1:00:01 | 4:51/km | 17 m | 79 % | 94 % | 51,29 | 60,91 | 122 | 760 kcal | 182 spm | 1,13 m | 28 °C | Nike Zoom Fly FK | ||||||
24.07 Wed | DL | 31/69 - 64‘ easy | 07:32 | 13,25 km | 1:04:17 | 4:51/km | 37 m | 73 % | 89 % | 57,61 | 61,44 | 96 | 733 kcal | 184 spm | 1,12 m | 23 °C | On Cloudflow | ||||||
Blackroll & Core | 14:31 | 35:00 | 45 % | 66 % | 61,44 | 12 | 163 kcal | 53 rpm | |||||||||||||||
25.07 Thu | TDL | 32/69 - 20’ WU - ... | 06:34 | 13,73 km | 1:02:01 | 4:31/km | 8 m | 77 % | 89 % | 58,73 | 63,21 | 113 | 741 kcal | 190 spm | 1,17 m | 20 °C | Nike Zoom Fly FK | ||||||
26.07 Fri | DL | 30' shakin legs | 17:28 | 6,47 km | 30:10 | 4:40/km | 10 m | 76 % | 83 % | 57,62 | 63,44 | 51 | 397 kcal | 186 spm | 1,15 m | 35 °C | Adidas adizero Boston 7 | ||||||
27.07 Sat | DL | 33/69 - 70' easy | 06:50 | 14,12 km | 1:09:51 | 4:57/km | 13 m | 72 % | 76 % | 57,73 | 63,58 | 96 | 771 kcal | 190 spm | 1,06 m | 22 °C | Adidas adizero Boston 7 | ||||||
28.07 Sun | DL | 34/69 - 45' moder... | 14:40 | 10,13 km | 45:05 | 4:27/km | 22 m | 78 % | 87 % | 58,26 | 64,13 | 84 | 609 kcal | 188 spm | 1,20 m | 24 °C | Nike Zoom Fly FK | ||||||
29.07 Mon | LL | 35/69 - 31 km w/ ... | 08:10 | 31,00 km | 2:30:00 | 4:50/km | 33 m | 76 % | 94 % | 54,47 | 63,55 | 171 | 2 200 kcal | 188 spm | 1,10 m | 19 °C | Nike Zoom Fly FK | ||||||
30.07 Tue | RG | 36/69 - 74' recov... | 06:44 | 14,02 km | 1:14:28 | 5:19/km | 13 m | 65 % | 69 % | 59,23 | 63,55 | 76 | 612 kcal | 184 spm | 1,02 m | 18 °C | On Cloudflow | ||||||
31.07 Wed | DL | 37/69 - 30' easy | 07:27 | 7,01 km | 31:41 | 4:31/km | 8 m | 74 % | 83 % | 62,16 | 64,88 | 48 | 408 kcal | 192 spm | 1,15 m | 17 °C | On Cloudflow | ||||||
01.08 Thu | TDL | 38/69 - 3 km WU, ... | 16:32 | 20,50 km | 1:30:27 | 4:25/km | 37 m | 81 % | 89 % | 56,14 | 64,92 | 193 | 1 202 kcal | 192 spm | 1,18 m | 20 °C | Nike Zoom Fly FK | ||||||
02.08 Fri | DL | 39/69 - 50' easy | 07:06 | 10,16 km | 50:06 | 4:56/km | 15 m | 73 % | 79 % | 56,91 | 64,42 | 72 | 628 kcal | 186 spm | 1,09 m | 18 °C | Adidas adizero Boston 7 | ||||||
03.08 Sat | RG | 40/69 - 56' recov... | 07:01 | 10,61 km | 56:02 | 5:17/km | 12 m | 70 % | 77 % | 54,79 | 63,76 | 71 | 593 kcal | 184 spm | 1,03 m | 18 °C | On Cloudflow | ||||||
04.08 Sun | LL | 41/69 - 34 km @04... | 08:06 | 34,05 km | 2:42:48 | 4:47/km | 31 m | 77 % | 86 % | 54,77 | 63,83 | 283 | 1 875 kcal | 190 spm | 1,10 m | 17 °C | On Cloudflow | ||||||
05.08 Mon | DL | 42/69 - 51' easy | 07:05 | 11,05 km | 51:00 | 4:37/km | 14 m | 72 % | 84 % | 62,92 | 64,97 | 72 | 600 kcal | 190 spm | 1,14 m | 19 °C | Adidas adizero Boston 7 | ||||||
06.08 Tue | RG | 43/69 - 65' recov... | 06:54 | 12,75 km | 1:05:06 | 5:06/km | 13 m | 67 % | 92 % | 59,89 | 64,47 | 76 | 639 kcal | 184 spm | 1,06 m | 18 °C | Adidas adizero Boston 7 | ||||||
07.08 Wed | DL | 44/69 - 55' moder... | 09:59 | 12,15 km | 55:37 | 4:35/km | 16 m | 83 % | 89 % | 52,11 | 63,09 | 125 | 812 kcal | 188 spm | 1,16 m | 19 °C | On Cloudflow | ||||||
08.08 Thu | WA | 20' warmup | 12:56 | 4,05 km | 20:49 | 5:08/km | 8 m | 66 % | 73 % | 61,26 | 63,09 | 22 | 211 kcal | 182 spm | 1,07 m | 20 °C | Nike Zoom Fly FK | ||||||
IT | 45/69 - 8x Yasso8... | 13:20 | 9,45 km | 42:43 | 4:31/km | 82 % | 94 % | 53,85 | 65,01 | 95 | 564 kcal | 190 spm | 1,16 m | 19 °C | Nike Zoom Fly FK | ||||||||
WA | 12' cool down | 14:08 | 2,38 km | 12:19 | 5:11/km | 5 m | 77 % | 83 % | 49,88 | 63,55 | 21 | 175 kcal | 186 spm | 1,04 m | 19 °C | Nike Zoom Fly FK | |||||||
09.08 Fri | |||||||||||||||||||||||
10.08 Sat | DL | 46/69 - 51' progr... | 16:05 | 12,07 km | 51:14 | 4:15/km | 33 m | 80 % | 89 % | 60,08 | 65,49 | 104 | 732 kcal | 188 spm | 1,25 m | 24 °C | Nike ZoomX Vaporfly NEXT% | ||||||
11.08 Sun | LL | 47/69 - 35 km @04... | 07:53 | 35,04 km | 2:43:57 | 4:41/km | 97 m | 77 % | 88 % | 56,36 | 65,30 | 289 | 2 007 kcal | 190 spm | 1,12 m | 18 °C | Nike Zoom Fly FK | ||||||
12.08 Mon | RG | 48/69 - 52' recov... | 12:11 | 10,10 km | 52:00 | 5:09/km | 8 m | 68 % | 74 % | 58,15 | 65,30 | 60 | 575 kcal | 180 spm | 1,08 m | 23 °C | Saucony Fastwitch 8 | ||||||
13.08 Tue | IT | 49/69 - 2km WU, 4... | 12:00 | 12,20 km | 52:27 | 4:18/km | 4 m | 82 % | 94 % | 56,78 | 65,07 | 119 | 739 kcal | 192 spm | 1,21 m | 17 °C | Nike Zoom Fly FK | ||||||
Langhantel Power-... | 17:32 | 1:00:45 | 48 % | 58 % | 65,07 | 23 | 456 kcal | 55 rpm | |||||||||||||||
14.08 Wed | DL | 50/69 - 81' easy | 16:44 | 16,03 km | 1:21:01 | 5:03/km | 30 m | 75 % | 83 % | 53,19 | 63,75 | 127 | 985 kcal | 182 spm | 1,09 m | 22 °C | On Cloudflow | ||||||
15.08 Thu | RG | 51/69 - 50' recov... | 12:09 | 9,20 km | 50:16 | 5:28/km | 13 m | 66 % | 75 % | 56,16 | 63,32 | 54 | 492 kcal | 176 spm | 1,04 m | 18 °C | Adidas adizero Boston 7 | ||||||
Blackroll®Moves | 17:30 | 1:00:01 | 49 % | 69 % | 63,32 | 26 | 280 kcal | 51 rpm | |||||||||||||||
16.08 Fri | Startunterlagen f... | 17:19 | 32,19 km | 1:15:47 | 25,5 km/h | 73 m | 73 % | 83 % | 63,32 | 107 W | 109 | 874 kcal | 22 °C | ||||||||||
17.08 Sat | DL | 52/69 - 38' easy ... | 10:07 | 7,60 km | 38:30 | 5:04/km | 28 m | 73 % | 88 % | 55,21 | 62,84 | 56 | 462 kcal | 182 spm | 1,08 m | 20 °C | On Cloudflow | ||||||
18.08 Sun | WA | Warm-up | 08:29 | 3,65 km | 18:28 | 5:04/km | 10 m | 67 % | 82 % | 61,30 | 62,84 | 20 | 193 kcal | 174 spm | 1,14 m | 15 °C | Nike ZoomX Vaporfly NEXT% | ||||||
WK | 9. Hiltruper Halb... | 09:01 | 21,20 km | 1:22:06 | 3:52/km | 38 m | 89 % | 94 % | 57,23 | 63,97 | 232 | 1 204 kcal | 200 spm | 1,29 m | 14 °C | Nike ZoomX Vaporfly NEXT% | |||||||
19.08 Mon | RG | 54/69 - 50' recov... | 12:09 | 9,35 km | 50:22 | 5:23/km | 13 m | 61 % | 66 % | 62,83 | 63,97 | 41 | 380 kcal | 178 spm | 1,04 m | 20 °C | Nike Zoom Fly FK | ||||||
20.08 Tue | DL | 55/69 - 98' easy | 17:54 | 21,13 km | 1:38:02 | 4:38/km | 64 m | 78 % | 85 % | 55,93 | 63,89 | 176 | 1 256 kcal | 188 spm | 1,15 m | 20 °C | On Cloudflow | ||||||
21.08 Wed | RG | 56/69 - 50' recov... | 12:10 | 9,31 km | 50:02 | 5:22/km | 12 m | 67 % | 71 % | 56,77 | 63,89 | 54 | 481 kcal | 180 spm | 1,03 m | 19 °C | Adidas adizero Boston 7 | ||||||
22.08 Thu | b2w | 07:06 | 11,82 km | 33:47 | 21,0 km/h | 26 m | 63 % | 82 % | 63,89 | 78 W | 32 | 320 kcal | 12 °C | ||||||||||
b2h | 16:26 | 14,20 km | 40:06 | 21,2 km/h | 40 m | 58 % | 81 % | 63,89 | 86 W | 29 | 303 kcal | 26 °C | |||||||||||
23.08 Fri | WA | Warm-up | 13:51 | 4,22 km | 23:10 | 5:29/km | 13 m | 68 % | 78 % | 54,36 | 63,89 | 26 | 238 kcal | 176 spm | 1,03 m | 27 °C | Nike Zoom Fly FK | ||||||
TDL | 57/69 - 60' @MRT | 14:22 | 14,56 km | 1:00:17 | 4:08/km | 22 m | 92 % | 97 % | 50,25 | 62,66 | 193 | 988 kcal | 192 spm | 1,26 m | 27 °C | Nike Zoom Fly FK | |||||||
WA | Cool down | 15:31 | 1,21 km | 6:54 | 5:42/km | 4 m | 79 % | 91 % | 42,16 | 62,31 | 13 | 93 kcal | 176 spm | 1,00 m | 27 °C | Nike Zoom Fly FK | |||||||
24.08 Sat | DL | 58/69 - 63‘ easy | 09:43 | 13,09 km | 1:03:02 | 4:49/km | 63 m | 86 % | 105 % | 46,02 | 61,97 | 178 | 836 kcal | 188 spm | 1,10 m | 22 °C | Saucony Fastwitch 8 | ||||||
25.08 Sun | LL | 59/69 - 35 km @04... | 07:26 | 35,10 km | 2:48:16 | 4:48/km | 165 m | 79 % | 98 % | 52,80 | 61,95 | 322 | 1 907 kcal | 188 spm | 1,11 m | 26 °C | Nike Zoom Fly FK | ||||||
26.08 Mon | RG | 60/69 - 50' recov... | 12:11 | 9,30 km | 50:24 | 5:25/km | 16 m | 69 % | 81 % | 53,63 | 60,55 | 64 | 530 kcal | 176 spm | 1,05 m | 29 °C | Adidas adizero Boston 7 | ||||||
27.08 Tue | FS | 61/69 - 15' warm-... | 12:06 | 6,50 km | 30:10 | 4:38/km | 79 % | 97 % | 54,61 | 61,13 | 62 | 385 kcal | 182 spm | 1,18 m | 31 °C | On Cloudflow | |||||||
WA | 10' cool down | 12:38 | 2,07 km | 10:14 | 4:57/km | 4 m | 90 % | 93 % | 41,65 | 60,11 | 30 | 156 kcal | 182 spm | 1,11 m | 31 °C | On Cloudflow | |||||||
28.08 Wed | Langhantel Power-... | 17:00 | 1:01:38 | 44 % | 61 % | 61,13 | 19 | 462 kcal | 62 rpm | ||||||||||||||
Blackroll®Moves | 18:11 | 1:03:55 | 48 % | 66 % | 61,13 | 25 | 298 kcal | 60 rpm | |||||||||||||||
29.08 Thu | TDL | 62/69 - 15' WU, 2... | 12:03 | 9,48 km | 40:14 | 4:15/km | 4 m | 82 % | 96 % | 58,24 | 62,03 | 92 | 551 kcal | 188 spm | 1,25 m | 22 °C | Nike ZoomX Vaporfly NEXT% | ||||||
30.08 Fri | DL | 63/69 - 45' easy | 16:12 | 9,32 km | 45:08 | 4:51/km | 36 m | 75 % | 98 % | 56,18 | 62,41 | 73 | 553 kcal | 182 spm | 1,13 m | 25 °C | Adidas adizero Boston 7 | ||||||
31.08 Sat | DL | 64/69 - 2km WU, 1... | 07:46 | 22,01 km | 1:39:37 | 4:32/km | 88 m | 75 % | 90 % | 61,11 | 64,01 | 165 | 1 161 kcal | 192 spm | 1,15 m | 14 °C | Nike ZoomX Vaporfly NEXT% | ||||||
01.09 Sun | RG | 65/69 - 76' recov... | 07:44 | 14,30 km | 1:16:42 | 5:22/km | 52 m | 75 % | 100 % | 49,53 | 63,17 | 140 | 802 kcal | 182 spm | 1,02 m | 17 °C | On Cloudflow | ||||||
02.09 Mon | FS | 66/69 - 48' easy ... | 12:07 | 10,38 km | 47:59 | 4:37/km | 13 m | 77 % | 93 % | 56,59 | 62,45 | 87 | 622 kcal | 184 spm | 1,18 m | 17 °C | Nike Zoom Fly FK | ||||||
03.09 Tue | |||||||||||||||||||||||
04.09 Wed | IT | 67/69 - 2 km WU, ... | 12:06 | 10,01 km | 45:28 | 4:33/km | 5 m | 84 % | 97 % | 51,58 | 61,67 | 110 | 612 kcal | 184 spm | 1,20 m | 19 °C | Adidas adizero Boston 7 | ||||||
05.09 Thu | RG | 68/69 - 50' recov... | 12:12 | 9,24 km | 50:36 | 5:29/km | 12 m | 67 % | 74 % | 54,93 | 61,67 | 56 | 473 kcal | 176 spm | 1,04 m | 18 °C | On Cloudflow | ||||||
06.09 Fri | |||||||||||||||||||||||
07.09 Sat | DL | 69/69 - 25' easy ... | 09:05 | 5,25 km | 25:17 | 4:49/km | 11 m | 70 % | 87 % | 61,46 | 61,55 | 32 | 276 kcal | 182 spm | 1,14 m | 13 °C | Nike Zoom Fly FK | ||||||
08.09 Sun | WK | Münster Marathon ... | 09:00 | 42,55 km | 2:51:36 | 4:02/km | 131 m | 83 % | 95 % | 60,51 | 63,76 | 386 | 2 517 kcal | 196 spm | 1,27 m | 12 °C | Nike ZoomX Vaporfly NEXT% | ||||||
09.09 Mon | |||||||||||||||||||||||
10.09 Tue | DL | lunch break | 12:08 | 10,06 km | 48:11 | 4:47/km | 8 m | 76 % | 82 % | 55,68 | 63,28 | 80 | 615 kcal | 186 spm | 1,12 m | 17 °C | On Cloudflow | ||||||
11.09 Wed | Langhantel Power-... | 16:59 | 1:01:47 | 47 % | 67 % | 63,28 | 22 | 463 kcal | 54 rpm | ||||||||||||||
Blackroll®Moves | 18:13 | 1:01:36 | 47 % | 73 % | 63,28 | 24 | 287 kcal | 74 rpm | |||||||||||||||
12.09 Thu | RG | recovery | 12:10 | 10,01 km | 56:37 | 5:39/km | 15 m | 82 % | 90 % | 40,52 | 62,73 | 123 | 789 kcal | 174 spm | 1,02 m | 19 °C | Saucony Fastwitch 8 | ||||||
13.09 Fri | DL | just4fun | 15:07 | 12,02 km | 53:01 | 4:25/km | 31 m | 83 % | 89 % | 54,63 | 62,79 | 117 | 748 kcal | 190 spm | 1,19 m | 21 °C | Nike Zoom Fly FK | ||||||
14.09 Sat | |||||||||||||||||||||||
15.09 Sun | LL | LG Ems meets LVO | 07:44 | 21,11 km | 1:52:48 | 5:21/km | 77 m | 70 % | 80 % | 54,18 | 62,03 | 144 | 1 089 kcal | 182 spm | 1,03 m | 2 °C | On Cloudflow | ||||||
16.09 Mon | |||||||||||||||||||||||
17.09 Tue | |||||||||||||||||||||||
18.09 Wed | RG | lunch break | 12:05 | 7,25 km | 44:00 | 6:04/km | 2 m | 63 % | 68 % | 52,61 | 62,03 | 14 | 645 kcal | 166 spm | 0,99 m | 15 °C | Saucony Fastwitch 8 | ||||||
19.09 Thu | IT | 2 km WU - 5x 1 km... | 12:05 | 9,00 km | 39:12 | 4:21/km | 5 m | 84 % | 97 % | 54,32 | 62,09 | 96 | 536 kcal | 190 spm | 1,21 m | 14 °C | Adidas adizero Boston 7 | ||||||
20.09 Fri | FS | Fartlek | 15:05 | 14,65 km | 1:07:39 | 4:37/km | 42 m | 81 % | 97 % | 53,63 | 61,46 | 141 | 865 kcal | 188 spm | 1,15 m | 18 °C | Nike Zoom Fly FK | ||||||
21.09 Sat | RG | 52‘ recovery | 08:23 | 10,21 km | 51:53 | 5:05/km | 36 m | 69 % | 73 % | 58,73 | 61,46 | 63 | 499 kcal | 184 spm | 1,07 m | 2 °C | On Cloudflow | ||||||
22.09 Sun | LL | Laufgruppe SC DJK | 07:39 | 21,40 km | 1:52:33 | 5:16/km | 77 m | 66 % | 82 % | 59,02 | 61,52 | 127 | 911 kcal | 182 spm | 1,04 m | 12 °C | Nike Zoom Fly FK | ||||||
23.09 Mon | RG | lunch break | 12:10 | 10,10 km | 53:45 | 5:19/km | 13 m | 81 % | 87 % | 44,94 | 60,78 | 112 | 705 kcal | 178 spm | 1,06 m | 17 °C | Adidas adizero Boston 7 | ||||||
24.09 Tue | IT | 10' WU, 3x 2k @10... | 12:04 | 9,51 km | 40:57 | 4:18/km | 5 m | 81 % | 96 % | 58,32 | 62,69 | 93 | 518 kcal | 188 spm | 1,24 m | 19 °C | Nike ZoomX Vaporfly NEXT% | ||||||
25.09 Wed | RG | 51‘ recovery | 12:08 | 8,56 km | 51:33 | 6:01/km | 12 m | 62 % | 66 % | 54,22 | 62,69 | 45 | 397 kcal | 172 spm | 0,97 m | 16 °C | Saucony Fastwitch 8 | ||||||
Blackroll®Moves | 18:14 | 1:00:04 | 47 % | 69 % | 62,68 | 24 | 280 kcal | 61 rpm | |||||||||||||||
26.09 Thu | RG | lunch break | 12:11 | 8,50 km | 47:52 | 5:38/km | 12 m | 62 % | 80 % | 58,91 | 62,69 | 41 | 355 kcal | 170 spm | 1,04 m | 17 °C | Nike ZoomX Vaporfly NEXT% | ||||||
27.09 Fri | IT | 1k easy, 3k @MRT,... | 16:09 | 10,20 km | 42:29 | 4:10/km | 53 m | 82 % | 95 % | 59,40 | 63,60 | 96 | 598 kcal | 196 spm | 1,22 m | 19 °C | On Cloudflow | ||||||
28.09 Sat | |||||||||||||||||||||||
29.09 Sun | LL | LVO Marathontrain... | 08:02 | 25,10 km | 2:04:46 | 4:58/km | 72 m | 73 % | 91 % | 55,91 | 63,74 | 207 | 1 378 kcal | 182 spm | 1,11 m | 13 °C | Nike Zoom Fly FK | ||||||
30.09 Mon | RG | 51' recovery | 12:11 | 9,41 km | 51:53 | 5:31/km | 12 m | 65 % | 71 % | 57,12 | 63,74 | 52 | 452 kcal | 174 spm | 1,04 m | 16 °C | On Cloudflow | ||||||
01.10 Tue | |||||||||||||||||||||||
02.10 Wed | |||||||||||||||||||||||
03.10 Thu | WA | Warm-up | 10:06 | 2,00 km | 11:00 | 5:30/km | 61 % | 66 % | 61,70 | 63,74 | 4 | 161 kcal | 172 spm | 1,06 m | 7 °C | Nike ZoomX Vaporfly NEXT% | |||||||
WK | 34. Beelener Volk... | 10:15 | 10,00 km | 37:16 | 3:44/km | 28 m | 93 % | 96 % | 56,23 | 63,56 | 124 | 547 kcal | 204 spm | 1,32 m | 5 °C | Nike ZoomX Vaporfly NEXT% | |||||||
04.10 Fri | |||||||||||||||||||||||
05.10 Sat | DL | 85' easy | 07:37 | 18,22 km | 1:24:51 | 4:39/km | 53 m | 77 % | 85 % | 56,18 | 63,64 | 152 | 1 056 kcal | 186 spm | 1,15 m | 4 °C | Nike Zoom Fly FK | ||||||
06.10 Sun | LL | LaLa zum Wolbecke... | 07:39 | 24,24 km | 2:12:47 | 5:29/km | 63 m | 64 % | 79 % | 58,78 | 63,37 | 129 | 1 035 kcal | 180 spm | 1,01 m | 4 °C | Adidas adizero Boston 7 | ||||||
07.10 Mon | RG | 50' recovery | 12:12 | 9,35 km | 50:38 | 5:25/km | 12 m | 66 % | 74 % | 57,31 | 63,37 | 53 | 483 kcal | 174 spm | 1,06 m | 11 °C | New Balance 1500 v5 | ||||||
08.10 Tue | TDL | 36' tempo run | 11:57 | 9,09 km | 36:15 | 3:59/km | 16 m | 86 % | 94 % | 57,87 | 63,44 | 96 | 555 kcal | 198 spm | 1,27 m | 13 °C | Saucony Fastwitch 8 | ||||||
09.10 Wed | Langhantel Power-... | 17:05 | 1:00:23 | 48 % | 68 % | 63,44 | 25 | 453 kcal | 52 rpm | ||||||||||||||
Blackroll®Moves | 18:14 | 1:02:43 | 43 % | 58 % | 63,44 | 18 | 293 kcal | 59 rpm | |||||||||||||||
10.10 Thu | RG | 45' recovery | 12:10 | 8,40 km | 45:13 | 5:23/km | 16 m | 72 % | 78 % | 51,59 | 61,53 | 268 W | 64 | 526 kcal | 174 spm | 1,07 m | 12 °C | On Cloudflow | |||||
11.10 Fri | |||||||||||||||||||||||
12.10 Sat | |||||||||||||||||||||||
13.10 Sun | DL | Blåvandshuk Fyr (... | 08:00 | 15,75 km | 1:14:27 | 4:44/km | 17 m | 77 % | 83 % | 55,04 | 61,53 | 311 W | 124 | 1 032 kcal | 186 spm | 1,14 m | 12 °C | Nike Zoom Fly FK | |||||
14.10 Mon | LL | Oksby - Vejers - ... | 07:45 | 23,23 km | 1:43:19 | 4:27/km | 20 m | 77 % | 88 % | 59,32 | 63,37 | 336 W | 186 | 1 311 kcal | 192 spm | 1,17 m | 12 °C | Nike Zoom Fly FK | |||||
15.10 Tue | DL | Blåvand - Ho - Bl... | 07:36 | 17,45 km | 1:26:16 | 4:57/km | 22 m | 72 % | 78 % | 57,26 | 63,29 | 298 W | 120 | 938 kcal | 186 spm | 1,09 m | 13 °C | Nike Zoom Fly FK | |||||
Strandspaziergang | 10:20 | 8,00 km | 1:44:12 | 4,6 km/h | 10 m | 46 % | 76 % | 59,95 | 37 | 471 kcal | 116 spm | 0,66 m | 13 °C | ||||||||||
16.10 Wed | RG | Blåvandshuk Fyr (... | 07:51 | 10,80 km | 52:43 | 4:53/km | 17 m | 72 % | 92 % | 58,73 | 63,77 | 304 W | 76 | 591 kcal | 186 spm | 1,10 m | 13 °C | Nike Zoom Fly FK | |||||
17.10 Thu | DL | Blåvand - Ho Bugt... | 07:48 | 20,05 km | 1:35:51 | 4:47/km | 22 m | 72 % | 81 % | 59,66 | 64,06 | 311 W | 135 | 1 091 kcal | 188 spm | 1,11 m | 12 °C | Nike Zoom Fly FK | |||||
18.10 Fri | FS | Blåvandshuk Fyr ?... | 07:45 | 11,63 km | 57:22 | 4:56/km | 20 m | 71 % | 92 % | 58,54 | 64,18 | 297 W | 77 | 635 kcal | 186 spm | 1,09 m | 13 °C | Nike Zoom Fly FK | |||||
19.10 Sat | |||||||||||||||||||||||
20.10 Sun | LL | Laufgruppe SC DJK | 07:46 | 23,23 km | 2:06:21 | 5:26/km | 57 m | 65 % | 78 % | 57,62 | 63,85 | 266 W | 131 | 1 053 kcal | 180 spm | 1,02 m | 8 °C | New Balance 1500 v5 | |||||
21.10 Mon | DL | 51' easy | 12:12 | 10,33 km | 51:01 | 4:56/km | 8 m | 69 % | 75 % | 60,64 | 63,85 | 296 W | 62 | 556 kcal | 182 spm | 1,11 m | 17 °C | Adidas adizero Boston 7 | |||||
22.10 Tue | FS | 10' wu - Fartlek ... | 12:16 | 8,44 km | 40:02 | 4:45/km | 8 m | 79 % | 93 % | 52,75 | 63,84 | 323 W | 72 | 552 kcal | 188 spm | 1,12 m | 13 °C | On Cloudflow | |||||
23.10 Wed | Langhantel Power-... | 16:58 | 1:04:09 | 48 % | 72 % | 63,85 | 28 | 481 kcal | 56 rpm | ||||||||||||||
Blackroll®Moves | 18:15 | 1:00:00 | 48 % | 60 % | 63,85 | 21 | 280 kcal | 48 rpm | |||||||||||||||
24.10 Thu | RG | 46' recovery | 12:12 | 8,28 km | 46:42 | 5:38/km | 9 m | 67 % | 72 % | 53,47 | 63,84 | 252 W | 34 | 685 kcal | 176 spm | 1,01 m | 16 °C | Saucony Fastwitch 8 | |||||
25.10 Fri | |||||||||||||||||||||||
26.10 Sat | DL | 72' easy | 08:29 | 14,20 km | 1:12:08 | 5:05/km | 32 m | 73 % | 82 % | 54,91 | 62,84 | 289 W | 106 | 851 kcal | 184 spm | 1,07 m | 14 °C | On Cloudflow | |||||
27.10 Sun | LL | 147' easy | 07:39 | 28,07 km | 2:26:48 | 5:14/km | 105 m | 71 % | 87 % | 55,11 | 61,88 | 279 W | 198 | 1 449 kcal | 184 spm | 1,04 m | 6 °C | New Balance 890 v7 | |||||
Blackroll & Core | 13:05 | 25:01 | 6 m | 43 % | 57 % | 61,88 | 7 | 117 kcal | |||||||||||||||
28.10 Mon | RG | 46' recovery | 12:10 | 8,45 km | 46:21 | 5:29/km | 12 m | 64 % | 69 % | 58,05 | 61,88 | 263 W | 44 | 387 kcal | 178 spm | 1,02 m | 7 °C | New Balance 890 v7 | |||||
29.10 Tue | WA | warm-up | 12:01 | 2,00 km | 9:50 | 4:55/km | 2 m | 62 % | 68 % | 69,75 | 61,88 | 301 W | 3 | 144 kcal | 176 spm | 1,16 m | 6 °C | Nike ZoomX Vaporfly NEXT% | |||||
IT | 2x 2 km @03:40 w/... | 12:12 | 5,01 km | 19:37 | 3:55/km | 1 m | 87 % | 95 % | 57,92 | 62,68 | 396 W | 53 | 299 kcal | 200 spm | 1,28 m | 6 °C | Nike ZoomX Vaporfly NEXT% | ||||||
WA | cool down | 12:32 | 3,10 km | 14:39 | 4:44/km | 4 m | 81 % | 84 % | 51,62 | 61,98 | 315 W | 30 | 212 kcal | 184 spm | 1,15 m | 7 °C | Nike ZoomX Vaporfly NEXT% | ||||||
30.10 Wed | Langhantel Power-... | 17:00 | 1:00:01 | 48 % | 70 % | 62,68 | 24 | 450 kcal | 58 rpm | ||||||||||||||
Blackroll®Moves | 18:15 | 1:00:31 | 45 % | 71 % | 62,68 | 22 | 282 kcal | 55 rpm | |||||||||||||||
31.10 Thu | RG | 47' recovery | 12:11 | 8,45 km | 46:56 | 5:33/km | 16 m | 68 % | 75 % | 53,52 | 62,68 | 259 W | 54 | 483 kcal | 176 spm | 1,02 m | 3 °C | On Cloudflow | |||||
01.11 Fri | DL | easy MLR | 07:45 | 21,72 km | 1:53:00 | 5:12/km | 90 m | 67 % | 83 % | 58,74 | 63,02 | 280 W | 129 | 997 kcal | 182 spm | 1,06 m | -3 °C | Nike Zoom Fly FK | |||||
02.11 Sat | |||||||||||||||||||||||
03.11 Sun | BL | 1st training for ... | 08:29 | 22,14 km | 2:03:18 | 5:34/km | 528 m | 77 % | 94 % | 46,22 | 61,41 | 273 W | 231 | 1 435 kcal | 180 spm | 1,00 m | 7 °C | New Balance 890 v7 | |||||
04.11 Mon | DL | 48' easy | 12:12 | 9,45 km | 48:08 | 5:06/km | 12 m | 69 % | 76 % | 57,86 | 61,22 | 283 W | 60 | 513 kcal | 178 spm | 1,10 m | 12 °C | Nike Zoom Fly FK | |||||
05.11 Tue | TDL | 44' moderate | 12:13 | 10,27 km | 43:40 | 4:15/km | 12 m | 87 % | 97 % | 52,41 | 60,69 | 356 W | 121 | 670 kcal | 192 spm | 1,22 m | 7 °C | On Cloudflow | |||||
06.11 Wed | Langhantel Power-... | 17:01 | 1:00:34 | 49 % | 67 % | 60,69 | 27 | 454 kcal | 53 rpm | ||||||||||||||
Blackroll®Moves | 18:14 | 1:00:01 | 49 % | 73 % | 60,69 | 26 | 280 kcal | 57 rpm | |||||||||||||||
07.11 Thu | DL | 53' easy | 05:22 | 10,33 km | 52:42 | 5:06/km | 32 m | 77 % | 83 % | 50,21 | 59,93 | 284 W | 93 | 669 kcal | 184 spm | 1,07 m | -2 °C | Saucony Fastwitch 8 | |||||
08.11 Fri | DL | MLR | 15:05 | 21,18 km | 1:40:54 | 4:46/km | 75 m | 80 % | 89 % | 52,15 | 59,86 | 313 W | 200 | 1 237 kcal | 186 spm | 1,13 m | 6 °C | New Balance 890 v7 | |||||
09.11 Sat | Blackroll & Core | 13:46 | 30:04 | 4 m | 41 % | 49 % | 59,86 | 7 | 140 kcal | ||||||||||||||
10.11 Sun | LL | Laufgruppe SC DJK | 07:42 | 22,23 km | 1:52:46 | 5:04/km | 118 m | 69 % | 80 % | 58,99 | 60,32 | 287 W | 138 | 955 kcal | 182 spm | 1,08 m | -7 °C | Adidas adizero Boston 7 | |||||
11.11 Mon | RG | 52' recovery | 12:09 | 9,23 km | 51:58 | 5:38/km | 12 m | 65 % | 76 % | 55,14 | 60,32 | 251 W | 53 | 445 kcal | 176 spm | 1,01 m | 2 °C | Saucony Fastwitch 8 | |||||
12.11 Tue | RG | 35' recovery | 12:18 | 6,15 km | 35:32 | 5:47/km | 12 m | 67 % | 73 % | 51,95 | 60,32 | 244 W | 39 | 339 kcal | 176 spm | 0,98 m | 3 °C | New Balance 1500 v5 | |||||
13.11 Wed | |||||||||||||||||||||||
14.11 Thu | DL | 45' easy | 12:13 | 8,34 km | 44:49 | 5:22/km | 16 m | 73 % | 80 % | 50,72 | 59,39 | 269 W | 67 | 514 kcal | 178 spm | 1,05 m | 5 °C | Nike Zoom Fly FK | |||||